Resistance Training Flashcards
what is the difference between muscle strength, power and endurance?
strength - ability of the muscle to produce tension
endurance - ability to perform low-intensity, repetitive, or sustained activities for a prolonged period of time
power - amount of work produced by a muscle in a given time (related to strength and speed of contraction)
Give an example of a daily activity that requires muscle power
standing up from a chair
stepping up stairs
what type of training is most beneficial for someone post-surgery or after prolonged bedrest?
endurance training
Type 1 fibers atrophy fastest
what happens to capillary and mitochondrial density of muscle with strength/endurance training?
strengh - no changes (might even decrease)
endurance - both increase
what neural adaptations occur with strength/endurance training?
endurance - none
strength:
- increased number of motor units firing
- increased rate of firing
- increased synchronization of firing
what metabolic adpations can occur with strength/endurance training?
in both types of training:
- increase in ATP and PC storage
- increase in myoglobin storage
- increase in phospho-creatine kinase
- increase in myokinase
how long does it take to observe bone mineral density changes from weight bearing exerises?
9-12 months
what impact does strength/endurance training have on body composition?
both decrease body fat % and improve tensile strength of tendons, ligaments, and fascia
only strength training increases lean body mass
what does FITT stand for?
Frequency
Intensity
Time
Type
what is the overload principle?
muscle must be challenged to perform at a level greater than it is accustomed to
it should be difficult
What is the SAID principle?
Specific Adaptations to Imposed Demands
adaptive effects of training are highly specific to training method employed
how quickly can detraining occur?
1-2 weeks after stopping an exercise
even faster if on bedrest
what is the transfer/overflow principle?
describes any potential carry over of the effects of one exercise into other exercises or activities
directly contrasts the SAID principle. We prefer the SAID principle
List factors that can influence a muscle’s ability to produce tension
- cross section size and muscle
- fiber arrangement and length
- fiber type distribution of muscle
- length tension relationship at time of contraction
- recruitment of motor units
- frequency of motor unit firing
- type of contraction
list common signs of muscle fatigue
- pain or cramping of the muscle
- tremors of the contracting muscle
- unintentional slowing of performing reps
- active movements become jerky
- unable to complete appropriate movement pattern through full ROM against same level of resistance
- use of substitution strategies
Give some general guidelines for children and muscle performance training
- don’t make it formal, keep it fun
- encourage daily physcial activity with focus on aerobic exercise over strengthening
- encourage weight bearing exercises such as jumping, push ups 3 days a week
- emphasize multi-joint, functional movements
- increase weight by no more than 5% at one time
what is the most important thing to remember with older adults and muscle performance training?
do not underdose strength training!!
estabilish a baseline first and than work from there
why is a Valsava maneuver dangerous?
it increases intra-abdominal and intra-thoracic pressure which can lead to an overall abrupt incresae in BP
what is DOMS?
delayed onset muscle soreness
comes on 12-24 hrs after cessation of exercise; peaks at 48-72 hrs; subsides after 2-3 days
what are the S/S of DOMS?
- tenderness to palpation
- increased soreness with stretching or contraction of involved muscle
- muscle stiffness
- decreased ROM during the course of muscle soreness
- decreased muscle strength
What are precautions and concerns with resistance training and someone with osteoporosis?
- Be aware of potential pathological fractures that can occur at the wrists, hips, ribs and vertebrae most commonly
- Form, compensation, substitutions must be monitored
- Start at 40-60% of 1 RM and then increase from there up to 60-80%
- Avoid high intensity exercise depending on severity of OA
- Avoid jumping, quick turns or compression of the spine
- Avoid weighted torsional type movements around the hip
- Screen for fall risk!
